Blueberry Yogurt Overnight Oats (1 Serving)
Ingredients
Oats Base
- ½ cup (50 g) rolled oats
- ½ cup (120 ml) milk (dairy or plant-based)
- ½ tablespoon chia seeds (optional, for thicker texture)
- 1 teaspoon honey or maple syrup (optional)
- ½ teaspoon vanilla extract
- Pinch of salt
Yogurt Layer
- ½–¾ cup (120–170 g) plain Greek yogurt
- Optional: 1 teaspoon honey
Blueberry Topping
- ½ cup fresh blueberries
- ¼ cup frozen blueberries
- 1 teaspoon honey or maple syrup
- 1 teaspoon lemon juice (optional)
Instructions
Step 1: Make the Oats
- Mix oats, milk, chia seeds, vanilla, salt, and honey.
- Stir well.
- Refrigerate for at least 6 hours or overnight.
Step 2: Blueberry Sauce
- Add frozen blueberries to a small saucepan.
- Cook over medium heat for 4–6 minutes.
- Stir until berries burst and become syrupy.
- Add honey and lemon juice.
- Cool completely.
Step 3: Assemble
- Spoon yogurt over chilled oats.
- Add blueberry sauce.
- Top with fresh blueberries.
- Enjoy immediately or refrigerate another day.
Nutrition (Approximate)
| Nutrient | Amount |
|---|---|
| Calories | 420 kcal |
| Protein | 24 g |
| Carbohydrates | 46 g |
| Fiber | 8 g |
| Sugar | 18 g |
| Fat | 11 g |
| Saturated Fat | 3 g |
| Calcium | 280 mg |
| Potassium | 420 mg |
Values vary depending on the milk, yogurt, and sweetener used.
Nut Information
This recipe contains:
- ❌ No tree nuts
- ❌ No peanuts
Potential allergens:
- Milk (Greek yogurt and dairy milk, if used)
- Gluten (unless certified gluten-free oats are used)
Nut-Free Tips
- Choose plain yogurt without nut flavorings.
- Use oat, soy, or dairy milk instead of almond milk.
- Check labels if preparing for someone with severe allergies to ensure ingredients are produced in nut-free facilities.
Storage
- Refrigerator: Up to 4 days in an airtight container.
- Freezer: Not recommended once yogurt is added, as the texture may separate.
Variations
- Add sliced bananas.
- Mix in strawberries or raspberries.
- Sprinkle with cinnamon.
- Add flaxseed or hemp hearts.
- Stir in a scoop of vanilla protein powder.
Questions & Answers
Q: Can I use quick oats?
Yes. They become softer and creamier than rolled oats.
Q: Can I make it vegan?
Yes. Use plant-based yogurt and milk, and sweeten with maple syrup.
Q: Can I skip chia seeds?
Yes. The oats will still set but will be slightly looser.
Q: Can I use frozen blueberries only?
Yes. Thaw them or cook them into a compote before serving.
Q: Is this recipe good for weight loss?
It can fit into a weight-loss plan because it’s high in protein and fiber, which can help with fullness. Portion size and total daily calorie intake still matter.
Q: Can I add protein powder?
Yes. Mix 1 scoop into the oats with a little extra milk to maintain a creamy consistency.
Q: Can children eat this?
Yes, provided they can safely eat the ingredients and have no relevant food allergies.
